Health and Fitness Tips

Health and Fitness Tips

Health and Fitness Tips

Health and Fitness Tips

  • You may not like it, but dieting alone will not help you to lose weight. You have to give your body the exercise it needs. As we know couple of centuries ago, people were.
  • This gave their bodies all the exercise that was needed. But due to the changed life styles, most of us do not have to engage in strenuous work.
  • Most of us sit in front of computers all day long or engage in other sedentary works.
    It is because of this that exercise becomes crucial for weight loss.
  • Generally people do not gain weight till their early twenties. But once they cross the 25 mark, then visible signs of weight gain can be seen everywhere and in the mid section in particular.
  • There is something very important that you have to understand if you are really considering the possibility of losing weight. You will have to consciously give your body the required exercise that it needs for the weight loss to be really effective.
  • In order to stay fit you need exercise and in order to exercise you need to be fit. But just because you are not fit now, it does not mean that you shouldn’t exercise.
  • And just like that, just because you do not have any visible excess fat on your body right now, it does not mean that you need no exercise.
  • Exercise is the best way to keep obesity, cardio vascular disorders, hypertension and all those lifestyle-related disorders under control, it is best to set aside some time for exercise in the morning itself.
  • There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy.
  •  Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
  • The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
  • So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.
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Here are some useful tips:

1-Eat Less Later in the Day

Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed!

2. Saucy but Healthy

Eating bland foods is boring, unsatisfying, and if that is what your diet consists of, more than likely, you will be off it shortly after you start. If you enjoy good tasting food, some sauces and spices can enhance your food while not adding calories to your food. The next you grill meat, consider using one of these:
•    Reduced-salt Soy Sauce
•    Mustard
•    Salsa
•    Worcestershire Sauce
•    Vinegar (this comes in wonderful flavours)
•    Teriyaki Sauce
•    Tomato Sauce
•    Hot Sauce

3. Supplements and Vitamins

While some supplements and vitamins on the market are not worth buying and some, such as Ephedrine, have been proven dangerous, other sources are healthy. Most important, you need to understand what it is you are taking, and strictly follow dosage just as you would medication that has been prescribed. If you are unsure, check with your physician, a nutritionist, or a reputable health food store. Many supplements that are good for overall health include grape seed extract, Glucosamine, aloe Vera, and Selenium. Vitamins to consider would include Vitamin E, Vitamin C, B-12, Iron, Magnesium, and Calcium. (I recommend using liquid whole food instead of plain vitamin tablets.)

4. Eliminate Stress

You have probably heard this before. Stress is a key contributor to poor health. Study after study has found that when a person is stressed, the body reacts. The result of stress could be high-blood pressure, tension headaches, upset stomachs, poor posture, and so on. Keeping stress in check will help you manage your overall health much better.

5. ZZZZZZZZZZZ

Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and mind is allowed to clear itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it in a physical way. While there is no magic number, usually between six and eight hours a night is appropriate. If you have difficulty getting to sleep, before you climb into bed, try Yoga, listening to soft, relaxing music, a glass of wine, or if you can talk someone into it, a good massage.

6. Laugh it off

The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, laughter is the best medicine? The truth is, when you laugh, several positive things happen. Your muscles relax; stress hormone product is reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!

7. Nutrition

People often confuse dieting with nutrition. Your body needs to have nutrients replaced, whether through foods being eaten or supplements. Do you remember what you learned in elementary school about the four major food groups? As adult, eating balanced meals from these groups still applies. It is important to remove the junk food from your diet and stick with healthy foods. If you do not like certain things such as fruits or vegetables, be sure you are taking a supplement to get the nutrients needed. Another consideration is if you are a vegetarian. There are certain benefits taken from meat such as iron and B-12 that you should consider taking a supplement for in exchange for the meat.

8. Yoga

The practice of Yoga is actually a spiritual practice. However, with the many benefits received it has quickly become a popular choice to thousands of people strictly for health. Yoga helps stretch out muscles and ligaments, tone the body, and the greatest benefit is that it helps to clear the mind. Having a clear mind works toward a healthy body.

9. Stop Smoking

You have probably heard this more times, than you can count but facts are facts! There is no other way to say it smoking is not only bad for your health, it is deadly!
The next time you pick up a cigarette; take a minute to consider how your child or family would feel if you were no longer around.

10. Regular Checkups

It is crucial that you have regular checkups, which could include mammograms, pap smears, checks for colon cancer, EKGs, etc. Many times, a regular checkup could have caught something earlier on, actually saving a life. If you do not feel good, have your doctor check things out. If you are due for your annual mammogram, have it done. You could possibly be saving your own life.

11. Cholesterol Levels

High cholesterol leads to hardening of arteries, which in turn, leads to heart disease or attack. Keep your intake of food healthy, limit the amount of sugar you eat, and have your cholesterol checked. If it is higher than 200, ask your doctor for ways to reduce it.

12. Meditate

Find some time away from noise and distractions for you. Meditation can come in many forms. Whatever way you meditate, ensure that you are in a quiet place with soft lighting, sit with good posture and in a comfortable position, practice slow, rhythmic breathing, and concentrate on something calm and relaxing. Meditation is a great stress reducer, which is vital for good health.

13. Body Fat

When you think about losing weight, more importantly than weight is the amount of fat you are carrying around. This fat is measured with what is called Body Mass Index, or BMI. For women, if you are fit, your percent of body fat should range from 21% to 31%. If you are in incredible shape, that could be as low as 10%. For men, fit should be between 14% and 25%, and excellent shape, as low as 2%.
To calculate your body fat, write down how much you weigh (be honest no one will see this but you). Multiply your weight by 703. Next, write down your height, in inches. Multiply by that same number. Then you will divide your weight number by your height number. That is your BMI. For example, if your weight were 150 pounds x 703, your weight answer would be 105,450. If your height is 5’4, that would be 64 inches x 64 for a total of 4,096. Taking the 105,450 divided by 4,096, you come out with a BMI of 25.7.

14. Read the Label

Get into a habit of reading the labels on food. While they may have messages such as Low Fat or Reduced Calorie written all over the front of the package or can, when you read the label and understand what you are looking for, you will probably be surprised. Regardless of what the claim may be, the label may tell another story. The FDA provides these important guidelines, therefore, should be what you look for. If the message and label do not jive, move on to a different product.

Fat-Free = Less than 0.5 grams of fat per serving, with no added fat or oil
Low fat = 3 grams or less of fat per serving
Less fat = 25% or less fat than the comparison food
Saturated Fat Free = Less than 0.5 grams of saturated fat and 0.5 grams of trans-fatty acids per serving

Cholesterol-Free = Less than 2 mg cholesterol per serving, and 2 grams or less saturated fat per serving

Low Cholesterol = 20 mg or less cholesterol per serving and 2 grams or less saturated fat per serving

Reduced Calorie = At least 25% fewer calories per serving than the comparison food
Low Calorie = 40 calories or less per serving
Extra Lean = Less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Lean = Less than 10 grams of fat, 4.5 g of saturated fat, and 95 mg of cholesterol per (100 gram) serving of meat, poultry or seafood

Light (fat) = 50% or less of the fat than in the comparison food (ex: 50% less fat than our regular cheese)

Light (calories) = 1/3 fewer calories than the comparison food
High-Fiber = 5 grams or more fiber per serving
Sugar-Free = Less than 0.5 grams of sugar per serving
Sodium-Free or Salt-Free = Less than 5 mg of sodium per serving

Low Sodium = 140 mg or less per serving
Very Low Sodium = 35 mg or less per serving

15. Water

Water is excellent for the body and good health. Water helps flush out toxins and other unwanted things lingering in the body. Water also replenishes fluids that help lubricate the internal body, keeps you hydrated, reduces hunger, which helps with weight loss, and helps to make skin look smooth and young. If you are not used to drinking water, it may seem hard at first, but very quickly, you will enjoy the clean, refreshed way it makes you feel. At a minimum, you should drink 64-ounces a day and more if you can.

16. Tasty Almonds

If you love nuts, then you are in luck. Almonds are not only delicious and make a great snack food, medical studies show they contain as much protein per ounce as red meat. In addition, they aid in reducing the risk of heart attacks by up to 50%. The next time you need something crunchy, reach for a handful of almonds.

17. Flaxseed

A great way to maintain a healthy cardiovascular system is by adding flaxseed to your daily diet. Flaxseed actually contains what is called alpha-linolenic acid, which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

18. Watch the Sugar

Often people think by drinking fruit juices or eating low-fat fruit roll-ups and such, they are cutting out or eliminating sugar. The fact is that some fruit juices have more sugar than a soda. Reduction of sugar is important to good health; therefore always check out the sugar content of anything you put in your mouth, even if it appears to be healthy.

19. Throw out the Scales

If you have bathroom scales, you should either get rid of them or put them away for a while. Weight does not accurately reflect the level of your fitness. If you should be measuring anything, it should be body fat, not the weight.





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